Health & Fitness
The Role of Nutrition in Preventing Chronic Diseases
By Rebecca Arteberry, RN, MSN Wellness Nurse at The Wellspring Medical Spa
Nutrition plays a crucial role in preventing chronic diseases by providing the body with essential nutrients needed for optimal function. A balanced diet, rich in fruits, vegetables, whole grains, lean proteins, and healthy fats helps reduce the risk of chronic conditions such as heart disease, diabetes, and obesity. The MIND diet is part of our wellness program at The Wellspring Medical Spa to promote healthier eating habits and reverse such conditions.
The MIND diet is a mediterranean diet that follows the Dietary Approaches to Stop Hypertension (DASH) protocol recognized by the American Heart Association to decrease the risk of cardiovascular complications. The MIND diet is a non-restrictive diet and includes foods high in fiber which help lower cholesterol and improve blood sugar control. The MIND diet also includes fruits and vegetables high in antioxidants which protect against cellular damage and inflammation. Adhering to this diet emphasizes intake of healthy fats, such as those from olive oil and nuts, to support heart health and reduces the risk of stroke. It limits excessive consumption of processed foods, added sugars, unhealthy fats, and excessive sodium which are linked to the development of chronic diseases.
The MIND diet also helps with weight management. Maintaining a healthy weight reduces the strain on the body and lowers the likelihood of
developing conditions like type 2 diabetes, dementia, and hypertension. By following a well-rounded, nutrient-dense diet, individuals can significantly reduce their risk of chronic diseases, enhance their quality of life, and promote long-term health.
Health & Fitness
Regular Health Screenings help support fitness goals
Regular health screenings are a crucial component of maintaining overall well-being, complementing fitness routines and dietary plans.
Comprehensive wellness panels provide valuable insights into the body’s functions and help identify potential health issues early.
For men, these panels often include tests such as a complete blood count (CBC), comprehensive metabolic panel (CMP), lipid profile, and prostate-specific antigen (PSA) levels. These tests offer a thorough understanding of overall health, heart function, and hormonal balance.
Women benefit from similar panels, which may also include thyroid profiles to monitor metabolism and energy levels. Tests like CMP and lipid profiles evaluate organ health and cardiovascular risks, while a CBC gives an overview of general wellness. By detecting imbalances or risks early, these screenings allow individuals to work with healthcare providers to develop targeted wellness plans.
With affordable testing options becoming more accessible, regular check-ups are now practical for a wider audience. Incorporating comprehensive health panels into a wellness routine can help individuals improve fitness, manage chronic conditions,
or
ing.
Health & Fitness
3 short-term fitness goals that can lead to long-term success
As New Year’s Day 2024 approached, millions of individuals were preparing to make changes they hoped would improve their fitness. In a Forbes Health/One Poll survey of 1,000 adults in the months leading up to the start of 2024, nearly half (48 percent) of respondents indicated improving their physical fitness would be a top priority over the course of the new year.
Fitness-based resolutions are popular every year, but people who aspire to make such changes recognize how difficult it can be to achieve them. In fact, the Forbes Health/One Poll survey found that roughly 44 percent of respondents indicated their resolutions flamed out at the two- or three-month marker. Though there’s no one-size-fits-all strategy for sticking with and ultimately achieving a resolution, identifying short-term goals that can help people stay motivated can lead to long-term progress. Individuals who want to improve their physical fitness can consider these three short-term goals and use them as measuring sticks as they pursue more long-term objectives.
1. Aspire for incremental weight loss. Weight loss goals were the fourth most popular New Year’s resolution for 2024 among participants in the Forbes Health/One Poll survey. Though that survey sepa -
rated fitness goals from weight loss goals, the two are certainly linked. Individuals who aspire to lose 10 pounds undoubtedly recognize that such a goal cannot be achieved overnight, so why not aspire to lose small amounts of weight at predetermined intervals? For example, if the end goal is losing 10 lbs., aim to lose two pounds by the end of January. Incremental progress can motivate individuals to stay the course
and ultimately propel them toward achieving a more substantial, long-term goal.
2. Exercise for a predetermined number of days each week. Another way to gradually build toward achieving long-term fitness goals is to establish monthly minimum exercise sessions. Individuals accustomed to a sedentary lifestyle can resolve to exercise three days per week in the first month of their resolution, and then increase that by a day in the second month. A consistent schedule when designing this goal is imperative, which is why it can make more sense to plan for three days per week as opposed to 12 days per month.
3. Resolve to walk a mile per day. Walking is an accessible cardiovascular activity that can have a profound effect on overall health. Walking also can help condition sedentary individuals’ bodies for more strenuous activity, which is a transition many people aspire to make when setting long-term fitness goals. A daily one-mile walk won’t require a significant commitment of time, but it can help acclimate the body to routine exercise. As the effects of a daily walk begin to take hold, individuals may find it easier to engage in more strenuous physical activities, making this an ideal stepping stone on the way to achieving long-term fitness goals.
more of build estabIndividuto of in when can as is have a can for many fitness signifiacclimate daily easactivities, to
Health & Fitness
Lee County Health Department provides health exams
With KSB Hospital becoming part of OSF Healthcare in the new year, certain women’s health services will no longer be available through the hospital. The Lee County Health Department (LCHD) is poised and ready to help fill this service need in our community.
LCHD has been providing public health programming to the Lee County community since 1947; and reproductive health services for 50 years. We have a comprehensive family planning program with Courtney Teller, PA-C as our medical provider. Courtney is extremely well-liked by her patients as evidenced by the positive feedback consistently received in patient satisfaction surveys.
Available through our clinic are annual reproductive health exams, reproductive and contraceptive education, choice of contraceptive methods, pregnancy testing, sexually transmitted infection testing and treatment, referrals for free mammograms for women who meet program guidelines, HPV and other vaccinations, treatment of routine urogenital infections, and free condoms. Some additional lab work or testing may also be provided as indicated. Services are also available to male partners of patients.
Services are available on a “sliding fee for service” basis. We are also able to bill most insurances. Services are completely confidential. Should a potential patient be concerned that they know someone who works at LCHD, they can rest assured that department staff are strictly bound by confidentiality.
Regular reproductive health exams can detect health issues early, when they are most easily treated; and family planning supports people’s decisions about when and if they want to have children. Planned pregnancies spaced two or more years apart result in healthier babies and fewer medical problems for the mother.
If you’d like to schedule an appointment or need additional information, call us at 815/284-3371, ext. 2107. LCHD is here to help.
Health & Fitness
The Importance of Muscle Strengthening Exercises on Quality of Life
Written by Jordanna Devine, MSN Nurse Practitioner at The Wellspring Medical Spa
Nothing is better than spending an active day doing your favorite activities. The best way to ensure you maintain your physical fitness and mobility is to take care of your muscles. Walking, running, and swimming are good examples of aerobic exercises, and exercises to maintain flexibility and strength are equally important. For flexibility, stretching and yoga are good options that can improve both your physical and mental health. Strengthening your muscles has many benefits, including protecting your bones and helping to improve your metabolism.
Strength training does not mean that you have to build big, bulky muscles (although you can choose to do that if you want!) Common strength training exercises can be done with your own body weight, or weights at the gym. These activities include push-ups, squats, lunges, burpees and planks. A main benefit of body weight exercises are that they do not require any equipment or gym memberships! If you have a pair of dumbbells or are at the gym, exercises like rows and tricep extensions can strengthen and sculpt your muscles. You can also add dumbbells to your lunges and squats.
uses radiofrequency energy and electromagnetic energy to stimulate muscle contractions and build muscle on the arms, abdomen, buttocks, thighs, and calves. Not only can Emsculpt Neo build muscle mass and sculpt away unwanted fat, there are new
FDA approved treatment options for relaxing muscle spasms, preventing muscle atrophy, increasing circulation, decreasing the risk of blood clots in the calves after surgery, and increasing range of motion. In today’s fast paced world, we need options like Emsculpt Neo to meet our muscle strengthening needs so we can live the lives we enjoy!
Thanks to Emsculpt Neo, we can now strengthen muscle and burn fat in 30 minutes. Emsculpt Neo
GET FIT IN 2025 AT Westwood AMENITIES
Westwood Fitness & Sports Center is the Sauk Valley’s largest fitness facility. When it comes to meeting your fitness needs, Westwood is the only stop you need to make. Our Total Fitness Pass provides you with access to everything you need to reach your fitness goals. We offer a variety of affordable pass options to accommodate the needs of the community. See most recent Park District Activity Guide for membership perks and use/age restrictions.
Household Pass: Any two adults and dependent children (18-U or a full-time college student 25-U with proof of class schedule) living in the same residence
Single Household Pass: Any one adult and dependent children (18-U or a full-time college student 25-U with proof of class schedule) living in the same residence
Senior Household Pass: Same as Household Pass but for adults ages 60+
Couple Pass: Two adults living in the same household
Military Pass: Availalbe to eligible active, reserve and retired U.S. Military personnel, spouses and immediate family; must present proof of service
• Three buildings
• Over 40,000 square feet
• Functional training space
• Boxing equipment
• Indoor turf
• 200-meter indoor track
• Indoor basketball, volleyball, tennis and pickleball courts
• Indoor batting cage
• Turf practice field
• 60-yard indoor soccer/ football field
• Kids Gym
• Smoothie Bar
• Group Fitness Classes Wellness
• HydroMassage
• Stand Up Tanning
• Spray Tan
• Red Light Therapy
• Infrared Sauna
• Salt Therapy
• Compression Therapy
• Cryotherapy (coming soon) The Lab
• Sports Performance Training
• Performance Fitness
• Private Training
• Team Training
• Running Gait Analysis & Shoe Recommendation
• Sport Science
• Individual/Team Program Design
Monthly Annual Military: Monthly Military: Annual